Programming December 18-23

Skill Practice and Accessory for the week:

Practice A- 5min of skipping with varied footwork followed by 50 cycles of 2 to 1 single to double-unders. (Make sure you maintain a fixed hand position.)

Practice B- 30 sec Hollow Hold, 30sec rest, 30 sec Crab Postion Hold x 4 rounds. 

Practice C- Added conditioning. 10min Row at moderate pace followed by 4 sets of 20 sec ME, 40 sec 60%. 

Perform all three at some point during this week before or after class. Perform only one per day.  


5-4-3-2-1 Front Squat or Back Squat 

3 x 15 Low Box Step Ups per leg (110 degree knee angle) add weight if possible.  


12min AMRAP of:

12 Front Rack Lunges (135/95)
9 Burpees 
12 KBS (70/53)

Flexibility block 1


10 per side Banded Hip Abduction (keep the movement controlled and pause at maximal contraction)
10 per side KB Arm Bar w/ Press
10 Banded Standing Rows (hold the point of maximal for 10sec on the last rep)

Alternate between stations for 3 rounds. 


1000m Row 
75 Double Unders 
50 T2B 
25 Push Press (135/95)
50 BB Good Morning 
75 Double Unders 
1000m Row 

27min Time Cap 

Flexibility block 2



2 Hang Cleans, 1 Clean, 1 Jerk (build up your weight but remain technical) 

4 x 15 Clean Grip Shrugs 


10 Squat Cleans (185/155)
20 Box Jump Overs (24/20")
10 Squat Cleans (155/125)
20 Box Jump Overs (24/20")
10 Squat Cleans (135/105)
20 Box Jump Overs (24/20")

15min Time Cap 

Flexibility block 3



8 Strict Chin-Ups
10 Strict Dips (AFAP) be sure you are still achieving full range of motion. 



"Cindy Might as Well Jump"

5 Kipping Pull-Ups
10 Push-Ups 
15 Jumping Lunges 

Flexibility Block 4


In 10min  

Press 5-4-3-2-1 (once you find your 1RM Press strip 20% off the bar and go for a ME rep set.) 


Find your Max Strict Deficit Handstand Push-up followed by a max effort set of Strict HSPU 


3x15 Superset BB Bicep Curls and Overhead Tricep Extensions (rest as needed between sets.) Build your weight. 

Note: if mobility is an issue, perform the Tricep Extensions lying down. 


Tabata Shuttle Sprints 

Rest 2min 

Tabata Hollow Holds 

Rest 2min 

Tabata Double Unders 

Rest 2min 

Tabata Goblet Squats (35/25)

Flexibility block 5


"Twelve Ways of Fitmas" 

12 Back Rack Forward Lunge Steps (135/95)
12 Weighted Ring Dips (45/35)
12 Hang Power Cleans (135/95)
12 Bar-Facing Burpees
12 Overhead Squats (135/95)
12 Strict Weighted Pull-Ups (45/35)
12 Push Press (135/95)
12 Pistol Squats per Leg 
12 KB Snatches per side (70/53)
12 Back Squats (135/95)
12 KB Clean and Jerks per side (70/53) 
12 Wall-Walks

Flexibility block 6